For about this past month or so I have participated in a nutritional study where we were part of a group that met weekly and discussed fruits, vegetables, whole grains, fats, and sugars. We had a potluck at the end on Saturday and I got so excited to bring healthy treats. Here are the recipes for the 3 treats that incorporated the components of the nutritional information we learned over the course of the study.
No Bake Energy Bites (aka peanut butter balls)
borrowed from smashedpeasandcarrots.blogspot.com
I got this recipe from my mom who has been making these for a couple of years. They have whole grains, natural sweeteners (plus chocolate chips…), and healthy fats (omega’s from flax seed).
All you have to do is combine these ingredients in a bowl until incorporated then roll into balls. It made about 20 for me, I used one of those tiny ice cream scoops.
1 cup old fashioned oats
1/2 cup nut butter (I used peanut, but almond, cashew, etc. would be tasty too)
1/3 cup honey
1 cup coconut flakes (or shredded)
1/2 cup ground flax seed
1/2 cup mini (or full sized) chocolate chips
This recipe was borrowed from deeprootsathome.com
Despite their name they are nothing like the pink Hostess snowballs made from coconut covered marshmallows. I also got this recipe from my mom and they’re pretty simple too, just combine these ingredients in a mixer and mix until it sticks together, roll it into balls (again those little scoops are very handy) and chill for at least an hour. Mom and I doubled it and it made 24. Includes natural, unprocessed sweetener and healthy fats.
1 cup shredded coconut
1/4 cup honey (can use pure maple syrup if you have it and like the maple taste)
2 Tbsp virgin coconut oil
1 tsp pure vanilla extract
1/8 tsp salt
Food Babe’s Low Sugar Cookies
borrowed from foodbabe.com
I have been loving Food Babe’s (Vani Hari) blog lately because it’s so informative and she has some cool recipes. This is a pretty new one that I’ve made a couple of times now in the past few weeks, the first time with organic evaporated cane sugar instead of organic coconut palm sugar because I didn’t have any. Mine turned out quite crumbly, but to save the. My mom gave me the idea to put them into muffin cups so I could bring them. I think this happened because I used the flax seed and water instead of the egg, so it didn’t bind as well. These taste great and can have the fruit component, natural, unprocessed sweetener, healthy fats, and whole grains. It made 13 large cookie for me, but the recipe says 20.
½ cup coconut oil, melted
¼ cup coconut palm sugar
2 tbsp ground flaxseed with 5 tbsp water or 1 large egg (again I think the egg will bind it better, but not vegan)
1 tbsp vanilla extract
1 and ¼ cup almond flour
1 and ¼ cup old fashioned oats
½ teaspoon baking soda
½ teaspoon salt
2 tsp ground cinnamon
½ walnuts, chopped
½ dried currents (optional mix in, feel free to get creative, i.e. raw cacao nibs, goji berries, etc.)
*I used shredded coconut and chocolate chips instead of walnuts and currents.*
1. Preheat oven to 350 F
2. Place the coconut oil, sugar in a bowl and stir until well combined
3. Add flaxseed or egg, vanilla extract and stir for another minute until smooth.
4. Add rest of ingredients and stir
5. Place dough mixture in fridge or freezer for 10 mins
6. Using an ice-cream scooper, scoop out dough and press each cookie on silpat or parchment paper lined baking pan
7. Bake for 15 minutes or until golden brown
8. Cool at least 7 mins and serve